Goals and fitness

We all should have goals that we set for ourselves. I have goals for my home inspection company just like I have goals for my health and fitness. The goals can take many different shapes (by shapes I do not mean flat or fat stomach).

One of my goals regarding health and fitness is to gain a stripe on my Brazilian jiu jiutu belt. I realize that for that to happen I will have needed to spend some time at the martial art school weekly and rolling with the other students. This goal of earning another strip on my belt is a way to measure my fitness level. I know that I can not easily earn a stripe by being lazy or fat. Attaining this also helps to achieve the goal of exercising a number of times each week.

Some of my workouts are home workouts which I find very time efficient and inexpensive since I know how to train the entire body with little more than body weight exercises for BJJ Brazilian jiu jitsu.

As I progress in rank and get fit I will rake in the benefits.

Tabata pushups and sit out drill

Tabata is  a fantastic way to exercise without have to spend a lot of time doing it. Some people have very little time to spend working out. Others have too little money to spend at a gym for a membership or for equipment.

Using body weight exercises at home following tabata protocol is both time efficient and does not cost any more than for a timer.

The timer is not required, however it makes the workout easier to manage the timed portions.

I recommend the GYMBOSS for the timer.

GYMBOSS

Brazilian jiu jitsu class tonight

Attended class tonight and we practiced side control and a couple of submissions from that position.  Then we drilled that position for time. What we practiced was trapping the far side for a straight arm lock and we also drilled the kimura from north south position.

Last part of the class we rolled as if in a match. This was one of the first rolls I have done for a long time. I felt good and tapped my "opponent" 3 or 4 times in the 5 minute match.

I recently cut way back on coffee intake in the morning and I did not have any coffee prior to the class. I also ate a Skyline hot dog immediately before class. So far this seems to be helping prevent my blood sugar from getting low and making myself sluggish.

Also the home exercises are helping me to keep my core muscles strong.

Tabata rules for quick fitness

Tabata style workouts are the best way I have discovered to increase ones level of fitness in the shortest amount of time.  Any thoughts or this?  Have you ever tried following a tabata workout?

Kettle Bells

Purchased a kettle bell the other week used it some trying to learn the proper technique so as to avoid injury.
I bought a 20 pound ball and found it too light but great for a learning weight.

New article on starting to workout

Everyone is attracted towards a better looking body and people of often in the look out of better, faster and more effective techniques of attaining the same. Learning about health and fitness from someone who has years of experience and has applied the exercises in their own life is a smart thing to do. Learning from someone is an excellent way to greatly reduce the amount of time needed to learn.
Starting an exercise program article 

Tabata home workout Lean back rows

Home exercise
Home Fitness

Drop Squats exercise at home workout

Endomondo Doing weight training Workout: "was out doing weight training - in 4m:00s using Endomondo."

Tabata protocol drop squats done in fighting stance, one leg forward, similar to boxing stance.

Alternated sides per set

BJJ at home exercise, home fitness

Workout at home

snow storm and fitness

With the snow storm it is difficult to make it to a gym to workout. This is another reason why having a routine that you can do in the safety of you own home is important. No need to travel in the cold weather, icy roads and less time spent away from your family.

Variety is Key

One key factor in fitness success is you ability to exercise consistently. This is not to say that you should always do the same exercise all the time. But that you should exercise consistently and that the exercise you do can vary. Run one day, lift the next. Circuit training on Monday and then Brazilian jiu-jitsu (BJJ) the Wednesday. The variety will greatly help reduce the odds of your getting bored and quit exercising.

Christmas Dinner

Some people may fret over what sort of junk food they will eat during the holidays such as christmas dinner. One meal will not totally destroy your diet. The body for life program even encourages cheat days in which you are expected to eat more than expected and in less than healthy sorts of food. Think of the Christmas Dinner as a cheat day. Your body is amazing and will increase metabolism if it deems necessary so as to burn off any extra calories you eat.



If you want to decrease any guilt you may have then go out for a run or do a few pull ups. I like pulls ups for keeping the body active. The one I have at home in my bedroom doorway is the perfect pullup

Feeling bad

I have a cold. I hate colds, it just plain sucks. I also want to keep up with my exercise. My solution is the home fitness circuit I developed.

The time consuming process of drive to the gym, waiting for machines, using the machines, driving back home is reduced to 5 minutes total.

I feel lousy because of my cold but I can deal with my fast effecient workout.

Free Home Fitness Report

Home fitness Goals

It is important to keep track of your fitness goals. Do not make the goals generic such as "lose weight". The goals need to be specific and measurable. I better example of a goal would be this: "lose 10 pounds by ____,___. or "do the home fitness circuit three times per week"

With goals written down is that way the goals are measurable and can be accurately measured.

Home Fitness

Make it Fun

What ever type of exercise program you decide to do, add some fun to it. Invite a friend, make it social, if yo can make the exercise itself enjoyable. This note only make the excercise desirable and not feel like a chore but your consistency with the exercise will be higher.

Time is often a vital and missing component to make exercise possible. Having an routine that be performed at home is often the best route.

Get information here on a Home Fitness Routine

How to find time to exercise

Finding time to exercise can be a challenge. I am a self employeed business owner so all the business responsibilities fall onto me. How to find time to workout?

The best way I have found is to exercise at home. No travel time to and from a gym or club. The travel time is perhaps 30 seconds to the living room where I do my home fitness circuit.

It has become a pleasant part of my morning because as I workout at my own pace (I never have to wait to use equipment) I watch my favorite news station (Fox and Friends).

I save time and money and I keep my fitness level.
http://www.homefitnessreport.info

Variety in exercise

Doing the same old workout over and over again will not only get boring but your progress also will also slow down and perhaps stop. This is because of adaptation. Your body will get very effecient at performing your workout, thus needing to exert lower energies to perform it.

To trick your body around this is to add variety to your workout. If you are doing the Home Fitness Circuit from http://homefitnessreport.info/ great! You are exercising your entire body in record time with a circuit that is unique.

Here are some subtle things to do that will add variety.

• Take a quick jog around the block before doing the circuit
• Change the order of the exercise some.
• Change the time of the day in which you workout. Mornings are best but how about morning and in the evening.
• Change the weight you are using.
• alter the tempo.

Rolled for two hours

Practiced Brazilian Jiu-jitsu today for two hours. Endurance and timing are coming back quickly. Many thanks to the home circuit. It has definitly sped up my ability to hang with the much younger. Two in the class are 19 (24 years younger than I am)

It is a good to stand up after a 5 minute match and the younger guy is still laying there catching his breath wondering what happened and how did this old guy kick my ass?

http://www.homefitnessreport.info

Hamstrings are sore

I did the home fitness circuit three times yesterday. Now my hamstrings are sore and my pecs are tender. The circuit is an ass kicker if done properly. It is the fastest way I know to get in to shape. I am grappling with people half my age and holding my own physically. I am 43 and the other day I wore out a 19 year old. Cool

http://www.homefitnessreport.info

Why Home Fitness?

Time is something that can never be replaced. Exercising at home is the most ime effecient way to get into shape. This is even more true when the exercise being done is a circuit that exercisese the entire body